I looked up a lot of old CrossFit Workouts of the Day and understood very little of it. Ryan helped me later and modified one of them for me - run .25 really fast, do 10 thrusters and 10 sumo deadlifts and then repeat - for a total of 5 times. It is supposed to be done for time, but after running you can rest as much as you need to. So I warmed up for a lap and then got into it. My lifting was of 5x each arm of the 15lb kettlebell for the thrusters and then 5x each arm of the 20lb kettlebell for the sumo deadlifts.
The laps broke down like this:
1. 7.7mph/1:56
2. 7.9mph/1:53
3. 8.1mph/1:51
4. 8.7mph/1:43
5. 9.0mph for 1/2 of the lap then 9.5mph/1:34 for the rest.
And then a cool down lap. Total running/walking: 15:03 1.75 miles 260cals 0%. Total Workout time 23:09 minutes. Then I did 100 crunches.
Most Motivating Song: Brad Paisley "Huckleberry Jam" (on loop)
New Miles: 1.75
Total Miles: 545.25
Miles Remaining: 954.75
Weight: 139.2
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